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Monday, January 16 2023

15 January 2023 by 13 Comments

Join us this Friday, Feb 20th for a FREE drop in at any class!

No experience needed.

Friday at 6:45pm: lower back health seminar from Vitality Therapy

 

Conditioning:

“MLK Day”

63 Cleans (95/63)

64 Wall ball shots (20/14)@(10/9′)

64 Pull-ups

65 Kettlebell swings (53/35)

68 Front squats (95/63)

 

For time

Compare to Monday, 17 January 2022

 

This “MLK Day” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.

The significance of the rep scheme is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.⁠

 

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Filed Under: 20+ min, Bodyweight, Chipper, Hero WOD, Lifting, Skill

Friday, 18 November 2022

17 November 2022 by 7 Comments

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

50 Deadlifts (135/93)

40 Shoulder to overhead (135/93)

30 Front squats (135/93)

20 Power cleans (135/93)

10 Thrusters (135/93)

 

For time

(20:00 cap)

 

 

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Filed Under: 11-15 min, 16-20 min, Chipper, Lifting, Strength/Speed

Wednesday, 16 November 2022

15 November 2022 by 5 Comments

Join us Saturday, November 19, at 0900 for a FREE trial class! No fitness experienced needed!

 

Conditioning:

Partner WOD

400m Farmers walk (2 x 50/35)

80 Squats/Plank hold

70 Pull-ups/Superman hold

60 Sit-ups/Wall sit hold

50 Burpees/Static hang

40 Ground-to-overhead (95/63)/Handstand hold

30 Deadlifts (225/153)/Hollow hold

200m Farmers walk (2 x 50/35)

 

For time

(40:00 time cap)

Instructions: Both partners perform the Farmers walks simultaneously, carrying a DB in each hand. The rep counts are team totals. Equal work is required. While one partner performs reps, the other must be actively in the appropriate hold. No reps can be performed until hold is active. Use one bar for the two lifts. Weight must be added for the deadlifts once G2OH’s are completed.

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Partner WOD

Tuesday, 27 September 2022

26 September 2022 by 4 Comments

Join us this Friday the 30th for a FREE class!

No experience needed!

Vitality Shoulder Health Seminar Friday the 30th at 1830. Open to public!

0630 class cancelled today, Tuesday the 27th.

We apologize for any inconvenience.

 

Conditioning:

Partner WOD, equal work required

50 Calories skied

40 GHD back extensions

30 Squat cleans (135/93)

20 Strict handstand push-ups

50 Calories biked

40 Pull-ups

30 Alternating pistols

200 Double-unders

50 Calories rowed

 

For time

(30:00 cap)

 

 

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Filed Under: 20+ min, Chipper, Gymnastics WOD, Lifting, Partner WOD, Strength/Speed

Friday, 09 September 2022

8 September 2022 by 12 Comments

We must NEVER forget!

Join us tomorrow, September 10th for a FREE class! Everyone welcome!

 

MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

Compare to Saturday, 11 September 2021

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end. Athletes use only one bar. Weight needs to be changed to match each lift.

The workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

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Filed Under: 20+ min, Board WOD, Chipper, Gymnastics WOD, Hero WOD, Lifting, Monostructural

Tuesday, 06 September 2022

5 September 2022 by 3 Comments

Join us this Saturday, September 10th for a FREE class! Everyone welcome!

 

Endurance:

30 GHD sit-ups

120/100 Calories biked

30 Pull-ups

120/100 Calories rowed

 

For time

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Monostructural

Monday, 05 September 2022

4 September 2022 by 3 Comments

Happy Labor Day!

Join us today, September 5th at 0900! Everyone welcome!

This will be the ONLY class time today. Regular schedule resumes Tuesday.

 

Conditioning:

3-person Team WOD*

“12 Labors of MP”

144 Calories biked

144 Stationary barbell lunges (95/63)

144 Pull-ups

144 Double unders

144 Bar-over-burpees

144 Handstand push-ups

144 Kettlebell swings (53/35)

144 Calories rowed

144 Single unders

144 Hang squat cleans (95/63)

144 Calories skied

144 Sit-ups

 

For time

*Equal work, one working at a time

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Holiday WOD, Lifting, Monostructural, Team WOD

Monday, 15 August 2022

14 August 2022 by 7 Comments

FREE day this week, Friday, 19 August!!

Legends online qualifier REGISTER HERE!

 

Conditioning:

60/48 Calories ski

50 Kettlebell swings (53/35)

Rest 2:00

50/40 Calories bike

40 GHD sit-ups

Rest 2:00

40/32 Calories row

30 Bar-facing-burpees

Rest 2:00

300m Run

20 Clusters (135/93)

 

For score and time

 

 

 

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Lifting, Monostructural, Skill, Strength/Speed

Friday, 05 August 2022

4 August 2022 by 8 Comments

Strong work to all the members who participated in the 2022 Fitness Challenge! Here are the winners….

Rx men: Henry Smith

Rx Women: Michelle Millstead

55+ Men: John Grace

55+ Women: Vernice Bersche

 

Legends online qualifier REGISTER HERE!

 

Conditioning:

25/20 Calories biked

20 D-ball cleans (100/70)

30 Shoulder to overhead (95/63)

40/32 Calories rowed

30 Wall-ball shots (20/14)@(10/9′)

20 Toes-to-bar

400m Run

 

For time

(15:00 cap)

 

Strength:

Overhead squat

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

 

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Filed Under: 11-15 min, Bodyweight, Chipper, Lifting, Monostructural, Strength/Speed

Tuesday, 02 August 2022

1 August 2022 by 2 Comments

Legends online qualifier REGISTER HERE!

 

Conditioning:

2022 Monster Games WODs 7 & 8

 

20 Handstand push-ups

20 Bar muscle-ups

20 Handstand push-ups

 

For time

(5:00 cap)

 

…Rest 1:00 then…

 

100 Double unders

50 Chest to bar pull-ups

100′ Overhead dumbbell walking lunges (2 x 35/25)

 

For time

(7:00 cap)

 

 

 

Strength:

Clean

6 @ 30%

5 @ 45%

4 @ 60%

3 @ 70%

4 @ 80%

4 @ 80%

4 @ 80%

4 @ 80%

 

For quality

 

…OR…

Make-up a Lift

1-rep max

 

For max load

 

 

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Filed Under: 1-RM, 11-15 min, Bodyweight, Chipper, Gymnastics WOD, Lifting, Skill

Tuesday, 19 July 2022

18 July 2022 by Leave a Comment

It is always great to have Ape Nation family members show up and support our athletes!!

Come join the MP family this Saturday for a FREE WOD at 0900!!

No CrossFit experiences needed.

 

Skill:

10 Single leg kettlebell crossovers (5/leg)

0:30 Rest

10 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories ski

30 Push-ups

35 Kettlebell swings (53/35)

40 Wall-ball shots (20/14)@(10/9’)

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 Pull-ups

25/20 Calories rowed

 

For time

(20:00 cap)

Compare to Friday, 17 December 2021

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlift high-pulls

 

 

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Filed Under: 16-20 min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Skill

Monday, 04 July 2022

3 July 2022 by 4 Comments

Join MP to celebrate our Independence Day with a FREE WOD on Monday, July 4, 2022 at 0930!!  This is the only class time.

Family and friends are welcome to join or cheer you on!

Regular class schedule resumes on Tuesday.

 

Conditioning:

MPCF Board WOD

“1776”

3-person Team WOD

Buy-in:

144 Cals biked

…then…

132 Kettlebell swings (53/35)

132 Double-unders

132 Double Dumbbell Push Press (2x 50/35)

132 D-ball cleans (100/80)

132 Wall-ball shots (20/14)@(10/9′)

168 Burpees

132 Pull-ups

132 Box jumps (20″)

132 Sit-ups

132 Kettlebell goblet squats (72/55)

132 Dumbbell snatches (50/35)

…then…

Sell-out:

144 Cals rowed

 

For time, equal work required

 

Meaning behind the WOD’s numbers:

144: This is 48 reps for each team member, representing the 48 continental US states now in our union.  The 2 states outside the continental US are represented by the 2 exercises being on the outside of the WOD.

168: This is 56 reps for each team member, representing the 56 signers of the Declaration of Independence.

132: This is 44 reps for each team member, representing the average age of the signers of the Declaration of Independence.

1776: Total reps in the WOD, representing the year we declared Independence!

13: The total number of exercises representing the 13 colonies standing together to declare our Independence from tyranny!

 

 

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Filed Under: 20+ min, Board WOD, Bring a Friend WOD, Chipper, Gymnastics WOD, Holiday WOD, Strength/Speed, Team WOD

Wednesday, 22 June 2022

21 June 2022 by 7 Comments

This workout is dedicated to slain Uvalde teacher Eva Mireles who was one of the two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas on May 24, 2022. She was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years. She was described by friends and family as someone who regularly used her fitness from CrossFit to run in local 5K’s and loved hiking. She leaves behind her husband, Ruben, and 22-year-old daughter, Adalynn. The workout was designed by Shotgun CrossFit (Uvalde, TX) where Eva was a dedicated member. 

The rep scheme signifies:
– 5 rounds for the month of the incident
– 24 Double-Unders for the day
– 19 Toes-to-Bars for the number of students who lost their lives
– 2 Clean-and-Jerks for the 2 teachers who lost their lives.

 

Conditioning:

Hero WOD, Partner WOD

“Eva Strong”

24 Double-unders (together)

19 Toes-to-bar (~equal work)

2 Clean and jerks (205/135)

400m Run (together)

 

5 Rounds for time

 

Accessory Work:

8 Straddle seated double dumbbell strict press*

1:30 Rest

 

3 Sets for quality

*Athlete can either build in weight each set or stay at same weight across all sets

 

 

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Filed Under: 20+ min, Bodyweight, Chipper, Gymnastics WOD, Lifting

Friday, 03 June 2022

2 June 2022 by 4 Comments

Memorial Day MP Family!!

The following classes are canceled today only. We sincerely apologize for any inconvenience.

Friday 0630, 0845

 

Skill:

7 Ring rows*

0:30 Rest

7 Glute bridges with a 0:20 pause at the last rep

0:30 Rest

 

4 Rounds for quality

 

Conditioning:

25/20 Calories skied

30 Push-ups

35 Kettlebell goblet squats (53/35)

40 Pull-ups

40/32 Calories biked

35 Kettlebell sumo deadlift high pulls (53/35)*

30 GHD sit-ups

25/20 Calories rowed

 

For time

(20:00 cap)

*Athletes must use same kettlebell weight for both the kettlebell swings and the sumo deadlifts

 

 

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Filed Under: 16-20 min, 6-10 min, Bodyweight, Chipper, Gymnastics WOD, Monostructural, Skill
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